Chia seeds have plenty of healthy benefits, from delivering a boost of fiber to providing a dose of heart-healthy fats. We like the combination of strawberries, peaches and cherries, but any sweet and tangy fruit combo will work.

Nutrition Notes

Is Frozen Fruit Good for You?

Yes! And in many cases, frozen fruit may contain more nutrients than fresh. As soon as a fruit is picked, it slowly starts losing nutrients. The fresh produce in your grocery store may have already been sitting for a week or more since being picked. Frozen fruit, on the other hand, is frozen at its peak, which helps maintain its nutrients. Freezing the fruit doesn’t change its carbohydrate, fat or protein content either, so in that respect, it’s essentially the same as fresh fruit. Look for frozen fruit with no added sugar or other additives.

What Are the Benefits of Chia Seeds in Smoothies?

Chia seeds are tiny but mighty little packages full of nutrition. They’re a plant-based source of protein and omega-3 fatty acids. They also provide calcium, iron and fiber. In just 2 tablespoons of chia seeds, you’ll get 10 grams of fiber—that’s about a third of your day’s worth! And we know fiber has all kinds of health benefits, from a healthier gut to helping with weight management. Chia seeds are also loaded with antioxidants that help protect against inflammation, aging, heart disease and cancer.

Is Almond Milk Good for You?

Almond milk is a good alternative for those who are allergic or sensitive to cow’s milk or who are vegan. In its purest form, almond milk lacks a lot of the nutrition cow’s milk has, but many companies fortify their almond milk with vitamins and minerals. And unless it also contains added protein, it won’t contain nearly as much as cow’s milk. For that reason, look for almond milk that has been fortified with protein, vitamins and minerals, and has no added sugar.

Tips from the Test Kitchen

Can I Use a Different Type of Milk?

Absolutely. This recipe calls for unsweetened almond milk, but you can replace it with another plant-based milk such as cashew milk or oat milk. Of course, if dairy is not a concern, you can use your favorite cow’s milk.

Can I Use Fresh Fruit Instead of Frozen?

You can, but we recommend sticking with the frozen fruit, which will keep your smoothie nice and cold and provide a thick and creamy texture. When we have a lot of fresh fruit on hand, we like to prepare smoothie freezer packs so they’re always at the ready.

Frequently Asked Questions

How Can I Use Leftover Chia Seeds?

There are so many great recipes using chia seeds, including our Berry Chia Seed Pudding and Overnight Quinoa Pudding. Keep your chia seeds as fresh as possible in an airtight container stored away from sunlight and in a cool, dry spot.

Additional reporting by Carrie Myers, M.S. and Linda Frahm